Plans › Momentum
The founder's own challenge · 28 days · free tracker
The Founder Challenge
For people with full lives: walk every day, train a few times a week, and make room to slow down, with phone-free evenings, morning yoga, tea time and a real rest day. Seven habits, each counted per week.
- Free to start
- No ads
- Works offline
- Android & browser
The Founder plan
- Walk 30 minutes, every day. Dog walks count.
- No phone after 9 pm, 5 evenings a week. Let the day end.
- Strength, 3× a week. Dumbbells or kettlebells.
- Cardio, 3× a week. A run, an incline walk or a class.
- Morning yoga, 10 minutes, 3× a week. A slow start.
- Tea time with a book, 3× a week. Kettle on, phone away, a few pages.
- A real rest day, once a week. No training, no laptop.
Why rest is part of the plan
Most challenges are about doing more. If you already work hard and train hard, the missing piece is often the opposite: stopping. The Founder Challenge keeps the training, then adds habits that slow you down on purpose.
Every habit counts per week, not per day. Strength on Monday, Thursday and Saturday? That week's three are done. A busy Tuesday doesn't break anything.
The The Founder Challenge plan in Momentum
- Walk 30 minutesEvery dayEvery day. Dog walks count.
- No phone after 9 pm5× a week5 evenings a week. Let the day end.
- Strength: dumbbells or kettlebells3× a week3 times a week.
- Cardio: a run, incline walk or class3× a week3 times a week.
- Morning yoga, 10 minutes3× a week3 mornings a week. Slow start, better day.
- Tea time with a book3× a week3 times a week. Kettle on, phone away, a few pages.
- A real rest day1× a weekOnce a week. No training, no laptop.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- Who is the Founder Challenge for?
- For busy, ambitious people who already push hard at work or in training and want a routine that includes rest, not just more effort.
- Do I have to do all seven habits every day?
- No. Only the walk is daily. The others count a few times a week, and you choose the days.
- Is the Founder Challenge free?
- Yes. You can start and track it for free in Momentum, on Android and in your browser.
- Is the The Founder Challenge plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the The Founder Challenge plan take?
- 28 days, with 7 habits on the days shown above.
Day 1 can be today.
Start The Founder Challenge in a minute. Free to start, no ads.
